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hi Im Ashley Rosenberg your DD method master trainer and welcome to your ten minute beginner workout so you should now be pretty comfortable on your machine pop on get your heels on your foot ramps nice and in place push back on your seat and were gonna warm up for one minute in our home zone that medium to high zone right here pull your belly in super light grip on the handrails pushing through your heels toes are picked up were gonna stay right here just warming up for one minute keep your knees pointed forward toes are pointed forward and belly is always pulled in steady breath [Music] staying right here you should start to already fill those lower abs engage in this home zone were gonna keep it here for five four three two last one were gonna take it into our full range squat for two minutes were gonna start building that burn right here full range come all the way down forget up to the top keep your knees soft and engaged lower abs are engaged I like to concentrate on keepin